Thursday Night Tempo (4/9/15)!

Tonight we're doing some tempo work.

This run is 'only' 4 miles long, but '2' of these miles will be done at tempo pace.

Tempo pace is a bit slower than what we've been doing for our intervals at the Marina Green.

Think of tempo as 10K/half marathon race pace rather than 5K race pace (which is what we do for our shorter intervals).

Here's how we will execute the workout....

-Warmup + range of motion drills
-1 mile easy to East Beach Parking Lot
-1 mile of tempo to Warming Hut
-1 mile easy to East Beach Parking Lot
-1 mile of tempo back to Marina Green.

Here's a link to the map for tonight's tempo run....

Thursday Night Tempo Course Map

Spring Run Club Sunday Trail Run (9ish miles) 04/05/15

We'll get things rolling with an easy 1/2 mile warmup run to Julius Kahn Park from A Runner's Mind (3575 Sacramento St). 

We'll do some range of motion drills in the park before starting the run.

 
Here's a link to the course map....
 
Spring Run Club Sunday Trail Run Course Map

Here's a description of said course...
Follow chalk markings indicating 'RC' with arrows on paved roads. Follow flour arrows on trail segments.
-Launch from Julius Kahn Park. Follow dirt trail towards Arguello.   
-Veer LEFT onto West Pacific Avenue and cross Arguello.
-Follow West Pacific Avenue past golf course and downhill.  
-Merge onto Mountain Lake Trail and follow underneath overpass.    
-Take a hairpin LEFT turn after running underneath the overpass.
-Continue for 200-300 meters and veer RIGHT onto the pedestrian path that runs parallel to Wedemeyer Road.
-Veer LEFT onto Lobos Creek Trail. Follow trail until it runs into Camino Del Mar.
-Cross Camino Del Mar and run through the parking lot. Veer LEFT on Gibson towards Baker Beach.
-Run through the parking lot via Battery Chamberlain and continue onto trail.
-Follow trail uphill towards Lincoln. Turn LEFT on Lincoln and run uphill along the shoulder.
-Veer Left onto Battery to Bluffs Trail.  
-Follow Battery to Bluffs Trail until it ends. Turn around and head back the way you came.
-Return to Julius Kahn Park and turn LEFT towards Ecology Trail. 
-Follow Ecology Trail until it segues into Quarry Road. Follow Quarry Road until it runs into Fernandez Street. 
-Turn around and head back to Julius Kahn for 9 MILES!

Tuesday Run @ A Runner's Mind (6/30/15)

We'll get things rolling with an easy 1/2 mile (approx) warmup run to Julius Kahn Park from A Runner's Mind (3575 Sacramento St). 

We'll do some range of motion drills in the park before starting the run.

 
Here's a link to the course map....
 
Tuesday ARM Run Course Map

Here's a description of said course...

Follow chalk markings indicating 'RC' with arrows on paved roads. Follow flour arrows on trail segments.

-Launch from Julius Kahn Park. Follow dirt trail towards Arguello. 
-Veer left onto West Pacific Ave. and follow across Arguello.
-Follow West Pacific Avenue downhill past the Presidio Golf Course.
-Continue onto Mountain Lake Trail under the 101 overpass.
-Follow Park Trail towards Wedemeyer. Follow paved path onto Wedemeyer and head uphill.
-Look for a RC4 in chalk just prior to the intersection of Battery Caufield/Washington. Beginners turn around here and head back to Julius Kahn for 4 MILES!
-Everyone else will turn RIGHT on Washington and continue running along the trail that runs parallel to Washington.
-At the intersection of Washington and Park (near the golf course entrance), look for a RC5 in chalk. Intermediate runners turn around here and head back to Julius Kahn for 5 MILES!
-Advanced and Race level runners will head downhill on Park Trail to the intersection of Lincoln/McDowell. 
-Look for a RC6 in chalk on the ground. Advanced level runners will turn around here and head back to Julius Kahn for 6 MILES.
-Race level runners will continue downhill on the LEFT side of McDowell until you reach a paved pedestrian path. Turn LEFT on this path and follow it towards Lincoln. 
-Run along Lincoln until you reach the intersection of Lincoln/Long. Look for a RC7 in chalk on the ground. Race level runners will turn around here and head back to Julius Kahn for 7 MILES!

Spring Run Club Sunday Trail Run (8ish miles) 06/28/15

We'll get things rolling with an easy 1/2 mile warmup run to Julius Kahn Park from A Runner's Mind (3575 Sacramento St).  

We'll do some range of motion drills in the park before starting the run.

 
Here's a link to the course map....
 
Spring Run Club Sunday Trail Run Course Map

Here's a description of said course...

Follow chalk markings indicating 'RC' with arrows on paved roads. Follow flour arrows on trail segments.
-Launch from Julius Kahn Park. Follow dirt trail towards Arguello.
-Veer RIGHT onto Ecology Trail and follow downhill.
-Follow Ecology Trail until it terminates in a parking lot behind the Presidio Inn.
-Follow chalk markings & head down a little flight of stairs just past the Presidio Inn and connect with Fernandez Street (there are signs at the bottom of the stairs).
-Follow Fernandez (it turns into Macarthur Ave after not too long) and then turn RIGHT to head up Lover's Lane. 
-Follow Lover's Lane until you see a sign for 'Liggett Ave'. Veer LEFT onto the dirt trail to connect to the 'wood line' portion of the trail.
-Follow the wood line trail all the way to the top and then turn right back onto the dirt trail and head back to Julius Kahn Park where the run started. THIS IS THE END OF THE FIRST LOOP!
-Follow dirt trail towards Arguello. Turn right on Arguello.   
-Shortly after turning right you will cross the street and veer left onto Bay Area Ridge Trail. 
-Continue on Bay Area Ridge Trail (Look for signs and flour markings) until you reach Cemetery Overlook. Descend the wooden stairs and connect with Park Trail. 
-Follow Park Trail downhill until you reach the intersection of Lincoln/McDowell. Turn around and follow Park Trail back uphill until you reach Amatury Loop.
-Turn RIGHT to get onto Bay Area Ridge Trail.
-You'll follow Bay Area Ridge Trail across Park Avenue. Roughly a 1/4 mile later look for flour markings on your RIGHT and continue following Bay Area Ridge Trail to Rob Hill Campground (it will be on your left). 
-At Rob Hill Campground, run on the paved path for a brief stretch and turn LEFT onto Washington Boulevard.   
-Continue running along the trail that runs parallel to Washington. 
-Turn right at crosswalk to Immigrant Point Overlook. 
-At Immigrant Point Overlook take steps down to Lincoln Blvd

-Cross Lincoln Blvd. and turn LEFT on the dirt trail headed downhill.

-Run for roughly 1/4-1/2 mile until you see a trail on your right heading downhill. Veer right and follow this trail down towards Baker Beach.

-At the bottom of the hill, the trail veers LEFT in front of some bunkers adjacent to Baker Beach. Run past these bunkers and into the parking lot for Baker Beach.

-Run through the parking lot and follow Battery Chamberlain Road to Gibson Road. Turn LEFT on Gibson Road and head uphill until you reach Bowley Street. Turn RIGHT on Bowley Street and follow Bowley until it connects with Lincoln/El Camino Del Mar.
-Cross Lincoln/El Camino Del Mar. Run onto Lobos Creek Trail (look for chalk markings). This is a wooden pathway that you will follow behind the parking lot/buildings. 

-Eventually Lobos Creek Trail (the wooden portion) dead ends into a dirt/sand trail that you will follow RIGHT. Follow this dirt/sand trail until you run into Wedemeyer Street. 

-Turn LEFT onto Wedemeyer Street. Wedemeyer turns into Battery Caufield Road. 

-Follow Battery Caufield Road until you run into Washington Blvd. Turn RIGHT on Washington Blvd. 

-Turn LEFT on Compton and follow course markings back onto Bay Area Ridge Trail. 

-Turn RIGHT on Bay Area Ridge Trail and follow course markings all the way back to Julius Kahn Park for 8 MILES!

Tuesday Run @ A Runner's Mind (7/7/15)

We'll get things rolling with an easy 1/2 mile (approx) warmup run to Julius Kahn Park from A Runner's Mind (3575 Sacramento St). 

We'll do some range of motion drills in the park before starting the run.

 
Here's a link to the course map....
 
Tuesday ARM Run Course Map

Here's a description of said course...

Follow chalk markings indicating 'RC' with arrows on paved roads. Follow flour arrows on trail segments.

-Launch from Julius Kahn Park. Follow dirt trail towards Arguello. Turn right on Arguello.   
-Shortly after turning right you will cross the street and veer left onto Bay Area Ridge Trail. 
-Continue on Bay Area Ridge Trail (Look for signs and flour markings).  
-You'll follow Bay Area Ridge Trail across Park Avenue. Roughly a 1/4 mile later look for flour markings on your RIGHT and continue following Bay Area Ridge Trail to Rob Hill Campground (it will be on your left). 
-At Rob Hill Campground, run on the paved path for a brief stretch and turn LEFT onto Washington Boulevard.   
-Continue running along the trail that runs parallel to Washington. When you reach the intersection of Washington/Compton, you will have logged 2 miles. Look for RC4 in chalk at this intersection. Beginner level runners turn around here and head back for 4 MILES.
-Everyone else will continue on Washington. Follow Washington until you reach Park Boulevard. This is 2.5 miles. Look for RC5 at this intersection. Intermediate level runners turn around here and head back for 5 MILES. 
-Everyone else will Veer RIGHT and run downhill through the Presidio Golf Course on Park Trail.
-Shortly after passing Mountain Lake Trail, you will see a RC6 in the middle of the paved path. Advanced level runners turn around here and head back for 6 MILES.
-Race level runners will run a bit further and veer RIGHT onto a paved pedestrian path. Follow this path until it connects to Wedemeyer St/Battery Caufield Rd.
-Run uphill for roughly 1/4 of a mile until you see RC7 in chalk. Turn around and head back for 7 miles!

Speed Workout Lowdown (7/9/15)

This week we're doing a variation on what we've done the past couple weeks.

We'll be doing 'fartlek loops' around the Marina Green! You have the option of doing 4, 6, or 8 loops.

Here's a link to the course...

Marina Fartlek Loop

We'll be alternating 200M Easy/200M Hard for the ENTIRE loop with a brief breather/break between each loop.

So, here's how it looks....

-200M Easy
-200M Hard
-200M Easy
-200M Hard
-200M Easy
-200M Hard.

Your 'recovery' will be 50% of the time it took you to complete the loop.

EG-If it takes you 6:00 to run the loop, your recovery is 3:00.

Having a watch/smart phone/app to track your time is pretty critical to executing this workout.

Spring Run Club Sunday Trail Run (7ish miles) 06/21/15

We'll get things rolling with an easy 1/2 mile warmup run to Julius Kahn Park from A Runner's Mind (3575 Sacramento St).

We'll do some range of motion drills in the park before starting the run.

 
Here's a link to the course map....
 
Spring Run Club Sunday Trail Run Course Map

Here's a description of said course...

Follow chalk markings indicating 'RC' with arrows on paved roads. Follow flour arrows on trail segments.
-Launch from Julius Kahn Park. Follow dirt trail towards Arguello. 
-Veer LEFT onto West Pacific Avenue and cross Arguello.
-Follow West Pacific Avenue past golf course and downhill.  
-Merge onto Mountain Lake Trail and follow underneath overpass. 
-Take a hairpin RIGHT turn after running underneath the overpass. 
-Follow Park Trail through golf course. 
-Turn LEFT on Washington and run along Washington Blvd.
-Connect with trail that runs parallel to Washington Blvd.
-Turn LEFT at pedestrian crosswalk to Immigrant Point Overlook.
-Head down the stairs and run to Lincoln Blvd.
-Cross Lincoln and turn RIGHT onto dirt trail. Veer LEFT onto Battery to Bluffs Trail.
-Follow Battery to Bluffs Trail until it ends. Turn around and head back to Immigrant Point Overlook.
-Cross the pedestrian crosswalk and turn LEFT onto Washington Blvd.
-Turn RIGHT onto Central Magazine Rd and merge onto Bay Area Ridge Trail. 
-Follow Bay Area Ridge Trail across Park Blvd. Continue on Bay Area Ridge Trail past Washington Blvd. 
-Cross Arguello Blvd. on Bay Area Ridge Trail and turn RIGHT. Veer LEFT onto Ecology Trail. 
-Follow Ecology Trail until it terminates in a parking lot behind the Presidio Inn.
-Follow chalk markings & head down a little flight of stairs just past the Presidio Inn and connect with Fernandez Street (there are signs at the bottom of the stairs).
-Follow Fernandez (it turns into Macarthur Ave after not too long) and then turn RIGHT to head up Lover's Lane. 
-Follow Lover's Lane until you see a sign for 'Liggett Ave'. Veer LEFT onto the dirt trail to connect to the 'wood line' portion of the trail.
-Follow the wood line trail all the way to the top and then turn right back onto the dirt trail and head back to Julius Kahn Park where the run started!